April 15

A. Warm Up


20 air squats

20 alternating lunges

10 inch worms

10 burpees


B. Activation


2 rounds


10 russian twists

10 plate OHS

10 plate ground to overhead

10 plate Front Squats (hold plate out in front with straight arms)


C. Lifting Complex


OTM for 10 reps


1 Hang PC

1 PC


D. Conditioning 


5 rounds


400m run or 500m Row

20 Pull ups (scale reps if max set is less than 30, scale by 5’s)


Rest 2 min


*Record all set times


E. Cool Down